Fit Mom: 12 Weeks Fitness Program

By Suman Roy

	Beginner (1-2 years)
	55 minutes/day \| 5 days/week
	Tone Body, Lose Weight, Increase Stamina, Gain Strength
	Bodyweight Show More

Average Exertion

Average Cardio Intensity

Moms are every child's superheroes. So in order to perform like a superhero she needs to be in good shape all year round. But after completing all responsibilities she finds no time to go to the gym and workout. This 12 weeks fitness program is perfect for every mom out there to be in superhero shape without the need of going to the gym and without the access to any fancy equipments. This workout program needs to be done 5 days a week for 12 weeks straight. And this should take only half an hour at most to get completed.

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Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Rest

Day 7:

Rest

Day 1

Exercise		Sets	Reps	Rest
1.Bodyweight Squat See Exercise Notes		1 set	20 reps	15s
2.Side Plank See Exercise Notes		1 set	15s	15s
3.Crunches See Exercise Notes		1 set	25 reps	15s
4.Jumping Jack See Exercise Notes		1 set	35 reps	15s
5.Bodyweight Lunge See Exercise Notes		1 set	15 reps	15s
6.Wall Sit		1 set	25s	15s
7.Sit Up		1 set	10 reps	15s
8.Glute Bridge		1 set	10 reps	15s
9.Close Grip Push Up See Exercise Notes		1 set	5 reps	15s

Day 2

Exercise		Sets	Reps	Rest
1.Bodyweight Squat		1 set	10 reps	15s
2.Plank		1 set	30s	15s
3.Crunches See Exercise Notes		1 set	25 reps	15s
4.Jumping Jack		1 set	10 reps	15s
5.Bodyweight Lunge See Exercise Notes		1 set	25 reps	15s
6.Wall Sit		1 set	45s	15s
7.Sit Up See Exercise Notes		1 set	35 reps	15s
8.Glute Bridge See Exercise Notes		1 set	20 reps	15s
9.Close Grip Push Up See Exercise Notes		1 set	10 reps	15s

Day 3

Exercise		Sets	Reps	Rest
1.Bodyweight Squat		1 set	15 reps	15s
2.Plank		1 set	40s	15s
3.Crunches See Exercise Notes		1 set	30 reps	15s
4.Jumping Jack See Exercise Notes		1 set	50 reps	15s
5.Bodyweight Lunge See Exercise Notes		1 set	25 reps	15s
6.Wall Sit		1 set	35s	15s
7.Sit Up See Exercise Notes		1 set	30 reps	15s
8.Glute Bridge See Exercise Notes		1 set	25 reps	15s
9.Close Grip Push Up See Exercise Notes		1 set	10 reps	15s

Day 4

Exercise		Sets	Reps	Rest
1.Bodyweight Squat See Exercise Notes		1 set	35 reps	15s
2.Plank		1 set	30s	15s
3.Crunches See Exercise Notes		1 set	25 reps	15s
4.Jumping Jack		1 set	25 reps	15s
5.Bodyweight Lunge See Exercise Notes		1 set	15 reps	15s
6.Wall Sit		1 set	60s	15s
7.Sit Up See Exercise Notes		1 set	50 reps	15s
8.Glute Bridge See Exercise Notes		1 set	35 reps	15s
9.Close Grip Push Up See Exercise Notes		1 set	20 reps	15s

Day 5

Exercise		Sets	Reps	Rest
1.Bodyweight Squat See Exercise Notes		1 set	25 reps	15s
2.Plank		1 set	60s	15s
3.Crunches See Exercise Notes		1 set	30 reps	15s
4.Jumping Jack See Exercise Notes		1 set	50 reps	15s
5.Bodyweight Side Lunge See Exercise Notes		1 set	30 reps	15s
6.Wall Sit		1 set	45s	15s
7.Sit Up See Exercise Notes		1 set	40 reps	15s
8.Glute Bridge See Exercise Notes		1 set	50 reps	15s
9.Close Grip Push Up See Exercise Notes		1 set	30 reps	15s

Date Created: 12/12/2018, UTC

Last Updated: 5/28/2021, UTC

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